Are hot cross buns a good pre-workout snack?

March 26, 2026

It’s hot cross bun season and on social media, the Easter treat is being promoted as an ideal pre-workout snack.

Sports dietitians Emilie Burgess and Dannielle Hibberd have worked with elite teams and athletes in Tasmania and New South Wales.

They share whether hot cross buns are a good choice, plus what and when to eat before exercising.

Toppings can be added to increase carbohydrates needed for activities.

ABC Life / Thalia Ho

.

A traditional hot cross bun with dried fruit delivers roughly 40 grams of carbohydrates, however this can vary depending on size and toppings, Burgess says.

One traditional hot cross bun ahead of exercise can keep blood sugar stable and assist muscles to contract appropriately for an hour of moderate activity.

“That could be running, it could be sprinting, it could be intermittent-based team sports, such as Monday night basketball,” Burgess says.

“Equally someone lifting weights, that kind of high-intensity effort of moving weights, that’s also a pretty carb-hungry activity.

“If you need more [carbohydrates], have it with honey or jam, or have it with a smoothie.

“If you need a bit less, I don’t suggest having half a hot cross bun, because happiness does not live there but that could be something you would consider.”

Different activities have different carbohydrate needs.

Burgess says a “gentle paced, chatty walk with a friend” may not require a pre-workout snack.

When to eat before exercise

There’s no black-and-white answer on how far in advance to eat before rigorous training, however Hibberd says longer is better.

“Ideally the longer amount of time, the more time you have to digest, so it’s less likely to cause gut upsets or cramps,” Hibberd says.

If you’re focused on sports performance, a high-carbohydrate meal three to four hours before exercise is advised, with a small snack two hours before exercise.

But if waking early to exercise, a meal the night before and a small snack when you wake and before you exercise should be enough.

When choosing what to eat, Burgess says foods with a high-glycemic Index (GI), are ideal as carbohydrates will be digested rapidly and utilised by the body straight away.

High-GI foods include white bread, cornflakes and instant noodles.

Rapidly digesting carbohydrates can be used for exercise fuel straight away.

Supplied / Secret Squirrel Run Club

“Something like a hot cross bun comes in beautifully, of course depending on how thick you layer the butter on top,” Burgess says.

“They’re going to provide that higher-GI so in theory should be better tolerated than a really heavily grained bread or crackers.”

For afternoon activity, depending on how rigorous, the food eaten throughout the day may provide enough fuel with little to no change to usual eating habits.

“It might mean that lunch contains a bit more carbohydrate or perhaps afternoon tea does,” Burgess says.

Pantry items ideal for exercise

If you’re looking for ideas for pre-workout snacks, Burgess suggests a banana, a date with peanut butter, a slice of toast, a couple of pikelets or rice crackers.

She says a milk-based coffee can get protein circulating in the body and deliver carbohydrates.

Hibberd suggests plain white toast with peanut butter or jam, rice cakes, fresh or dried fruit or a muesli bar as possible snacks ahead of high levels of exercise, but says it depends on the individual’s needs.

Similarly, Burgess says pre-training needs for fibre, protein and fat vary for individuals and some will be fine with grainy options and nut bars.

Rather than seeking out food marketed for exercise, which Burgess says can sometimes be diet foods in disguise and therefore low in carbs, purchase the foods you know you’ll reach for.

“If it’s not actually eaten by the person because they don’t like it, or it doesn’t transport well to work, then they’re not going to consume it, and that’s kind of useless.

“Which is why the Easter bun appeals so nicely, because they are pretty universally enjoyed.”

But more importantly, Burgess and Hibberd say to still enjoy that traditional hot cross bun.

“You don’t need to be training to have earned a hot cross bun,” Burgess says.

This is general information only. For personal advice, you should see a qualified medical practitioner.

Sports dietitian Emilie Burgess.

Supplied / Emilie Burgess

– Published by EveningReport.nz and AsiaPacificReport.nz, see: MIL OSI in partnership with Radio New Zealand

RELATED ARTICLESMORE FROM AUTHOR

Burst pipe cuts water to three Wellington suburbs

Don Mackinnon steps down from integrity role as NZ20 plans advance

Health Politics and Tech – Threats won’t fix Health NZ’s AI problem Investment will

RELATED ARTICLES MORE FROM AUTHOR